It’s Time Women Stop Neglecting Their Health In Their 30s, And What To Do About It
The decisions you make now have lasting effects on your future health.
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Late nights out with friends, sleeping with your make-up on, passing a chocolate bar off as lunch, and considering laundry as exercise – these may be some things women in their 20s experience and feel absolutely fine about. I know I did at the time.
But before you know it, you’re in your 30s and still living that life you did in your 20s because “30s are the new 20s” right?
If that sounds like you, stop right there.
The decisions you make during this time can have lasting effects on your future health and this age milestone is a good reminder to start taking better care of your body.
But how, wise old(er) one?
You may notice that no matter where in life you are, your body tires easily, your muscle strength declines and your body isn’t as flexible as it used to be.
Getting older is inevitable but the numbers shouldn’t matter if you are doing so in a healthy way by prioritising good nutrition and health.
To keep strong throughout the day and ensure your your body functions at its best, making conscious decisions on your nutrition and health.
5 Health and Diet Changes Women Should Do In Their 30s
1. Pack on the protein
As you age, protein becomes even more important as it affects everything from mobility, balance, posture, and even strength and energy.
Aim to consume at least 52g of protein daily from leaner animal sources such as chicken, seafood or eggs, or combine incomplete proteins from sources like beans, vegetables, and whole grains at every meal.
2. Keep active and exercise
This may be an obvious tip, but in your 30s, focus on exercising smarter and not harder.
Incorporate resistance exercise which has been proven as an effective way to increase muscle mass and strength.
Exercising also helps to relief stress and reduces the risk of chronic diseases like heart disease and diabetes.
If high impact exercises are not for you, start with yoga or even meditation to kick start a habit you can grow.
3. Sleep is for the strong
Put those poor sleeping habits from your 20s to rest and start creating better ones with AT LEAST 7-8 hours of slumber every night.
Not only will you feel more rested the next day, but studies have shown that getting enough sleep helps to boost your mood, manage weight, and achieve a healthier heart status.
4. Supplements to save the day
Sometimes it’s hard to get the right amount of nutrients through only food.
The ones to make sure you get are vitamin D, which you can get from the sun to keep bones, teeth and muscles healthy, omega-3 to lower the risk of heart disease, calcium to build and maintain strong bones, and back to point 1 – protein to build muscle.
Keeping track of all the supplements can be a headache. There are other alternatives to keep you energised and healthy that come in ready-to-drink options, like Abbott’s Ensure Max Protein that meet the daily protein requirements in addition to 25 essential vitamins and minerals.
5. Become best friends with your body
If there’s anybody you can count on, it should be YOUR body.
Your 30s are the perfect time to start scheduling regular health check-ups and screenings as lifestyle illnesses may start showing signs in your body.
This is especially true if you have a family history of cancer, diabetes, or heart disease as research show people with a critical illness – especially those who spend extended time in the hospital – could experience significant muscle wasting that leads to skeletal and muscle weakness and reduced physical abilities.
While making amends with your body now, it is also a good time to start speaking to your doctor or health professional so they can too help you prepare for a healthier tomorrow.
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